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This training plan is primarily focused on building your structural base. This is all about building the fundamentals of your engine. This intervals within are a very small minority, with the bulk of the work focused on conditioning the zone where you will burn the more free fatty acid as a fuel. The three main workouts weekly are each secondarily focused on other important components of endurance: Respiratory, Cardiac and Metabolic.

To get the most out of this plan, it is wise to have your zones confirmed via a Balance Point Assessment or similar performance assessment. In the absence of this, you can still find great success with this plan by using the auto generated zones from Training Peaks.